low glycemic index diet

Is wanting a flat belly vanity?

Your so vain because you want to get rid of that belly? No, you are not. Actually, belly fat has a direct correlation to your overall health and life expectancy! So wanting a flat stomach isn't just a vanity thing, it's a health thing! A high hip to waist ratio (take your waist circumference in inches and divide it by your hip circumference measurement in inches, this is your hip to waist ratio) has been linked to health conditions like type 2 Diabetes, heart disease, depression, dementia, stroke and cancer! The fat around your waist is an indication of what is called visceral fat, which is a type of fat that wraps around your organs, causing damage and all sorts of health complications. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of and causing disease processes to start to build in the body. 

Abs are made in the kitchen. The fact is, that there is one hormone in your body that tells your body to store fat, this is insulin. So foods and drink that spike your blood sugar also spike your insulin. Stick with foods that are low on the glycemic scale, proteins, healthy fats and leafy greens. Complex carbohydrates such as root vegetables and legumes should be limited, but because of the high fiber, are usually ok on the glycemic scale. Having two cups of fruit in a sitting may seem healthy....but I am sorry to report most fruits contain just as much fructose as a candy bar, so that means your insulin will be telling your body to store fat. Minimize fruit and stick to small servings of berries if you really want fruit. Sticking to a low glycemic index diet will keep those insulin levels low and in turn, your body will be happily burning fat for energy. Your visceral fat (which is normally the fat that is around your middle) will be the first to burn away and before you know it, you are going to see that belly melt away and improve your health and longevity!  

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Reverse Aging: 3 Ways to Turn Back Time

There are three research proven ways to turn back the clock with your health and fitness:  Intermittent fasting, a low glycemic index diet  and high intensity interval training.

Intermittent fasting, which is going without any food or drink (other than non-calorie hydration) for a period of 8 to 20 hours. Fasting triggers something called autophagy in your body’s cells. Basically, you are giving your cells the “break” they need to get DNA debris and waste products out. When they are so busy processing the products of your food being delivered to it, it reduces the amount of time your cells get to repair themselves.  Research shows that fasting is the most effective way to reverse cell age in your body.

Advanced Glycation End Products (AGEs) are the major contributors to cell ageing.  AGEs speed up the aging process in your body and cause damage over time to your organs, your joints, arterial walls and skin. Where do these AGE’s come from? AGE’s are produced when a person has high blood sugar. This doesn’t just happen in people with Diabetes. AGEs are produced any time a person reaches a certain blood sugar high threshold. What spikes your blood sugar? Wheat-flour based foods, sugar, fmost fruit and most grains. Looking up “low Glycemic index foods” is the best way to ensure that your body’s production of AGEs is minimal (your joints and arterial walls will thank you).

Research also shows that HIIT type training has many more benefits than traditional slower to moderate paced exercise. HIIT has been shown to stimulate a significantly higher, total workout calorie burn and EPOC (post workout afterburn) compared to continuous steady pace training. There is also a significantly better increase VO2 max, strengthening cardiovascular output as well as size and number of mitochondria, increasing energy production (and guess what, that mitochondria production makes new cells and large mitochondria makes your existing cells act younger!)

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